Power for muscle mass

The importance of food for the muscle mass

The increase and maintenance of muscle mass is a very felt topic not only among professional athletes but also simply for those who want a fit and toned physique.

To achieve good results buy Testosterone Cypionate by Dragon Pharma in USA and be able to maintain them, there are three fundamental factors to consider:

1. training, remembering that the body adapts quickly to fatigue therefore to increase muscle mass it is important to always go "further", increasing the intensity of the workouts, with targeted and well-executed exercises.
2. rest, because it is precisely during this phase that the muscles repair and grow. Training the same muscles every day is counterproductive and will not allow it to develop, on the contrary. It is much better to devote yourself to a single part of the body every day, alternating arms, legs-buttocks, abs and back. Night rest is fundamental if it is possible you should sleep at least eight hours per night.
3. nutrition, a fundamental element for increasing muscle mass. An organism that trains more than ever needs the right amount of nutrients, which must be supplied with an adequate diet that includes proteins, carbohydrates, fats, vitamins, and minerals. In particular, nutrition for muscle mass must be mainly focused on the presence of proteins, carbohydrates, and healthy fats.

What is a muscle mass diet

Although it is always advisable to be followed by a professional who can indicate a personalized diet according to your physical characteristics, basal metabolic rate, physical activity carried out and the objectives set, there are some categories of foods to prefer in the context of a diet oriented to increase and / or maintain muscle mass.

L 'diet for muscle mass is usually structured on 5 or 6 meals a day, each of which must contain all the essential nutrients for the body and a good number of calories.

Specifically, nutrition for muscle mass normally involves the presence of a greater amount of protein than a traditional diet. Depending on the body mass index, metabolism, and physical activity, the recommended amount of protein is between 1.2 and 2 grams of protein for each kg of body weight. However, these are highly variable and subjective data.

There must also be good quantities of carbohydrates (preferably represented by whole grains) but without exaggerating. On average it is recommended to take between 4 and 8 grams per kg, in order to give energy but not to accumulate excess fat. Finally, nutrition for muscle mass must also include moderate quantities of fat (about 0.8 per kg), as well as vitamins and minerals which are essential for a healthy organism and not to develop dangerous nutritional deficiencies.

Obviously, according to the type of sporting activity, nutrition also changes, every sport needs an increase in muscle mass in different parts of the body. For example, if you do a traditional weight training you have to choose fruit and vegetables with a low glycemic index, do not exceed carbohydrates, opting mostly for whole grains and prefer white and lean meats such as chicken, turkey, and fish. For other sporting activities it is better to prefer eggs, cow's milk, red meat and legumes as proteins, you can abound with vegetables but it is good to reduce the intake of carbohydrates to a minimum, obviously always coming from whole grains.

What are the fundamental foods for muscle mass

There are some foods that make a valuable contribution to nutrition for muscle mass. Among these we find:

• Lean red meat, rich in iron and proteins.
• Eggs, one of the protein foods par excellence, an ally of sportsmen and especially of bodybuilders because they contain high levels of proteins and HDL cholesterol (the good one).
• Cow's milk provides energy, helps maintain lean body mass and is very protein-rich.
• Salmon, a fatty fish rich in Omega 3.
• Whole grains, high in fiber and mineral salts. Among all the oats stand out, excellent to use in the form of flakes for breakfast.
• Potatoes and sweet potatoes, precious carbohydrates to be used in some meals as a substitute for cereals. Sweet potatoes, in particular, are rich in vitamins (especially C) and antioxidants.
• Dried fruit, they bring "good" calories and fats, they are rich in important mineral salts such as calcium, zinc, potassium, and magnesium.
• Avocado, with high levels of polyunsaturated fats, vitamins, and antioxidants.
• Extra virgin olive oil, to be preferred cold extracted so that it retains its properties. It is rich in antioxidants and monounsaturated and polyunsaturated fats that protect against cardiovascular diseases.
• Dark chocolate, as long as it has a cocoa concentration of over 70% because it provides energy, mineral salts, improves blood flow and oxygenation of tissues.

Foods to avoid

Although carbohydrates are important in nutrition for muscle mass, it is good not to overdo it, especially with refined ones and baked goods. Sugars are also to be avoided, so no to sweets and various sugary drinks. In the same way, alcohol and so-called "diet" drinks, which are perhaps sugar-free but contain other equally harmful sweeteners, must be eliminated from one's habits.

Example of feed for the muscle mass

Every sportsman should get specific and personalized indications for his diet, but let's see an example of nutrition for muscle mass:

• Breakfast: a cup (about 300 ml) of partially skimmed cow's milk, 30 grams of oat flakes, 2 wholemeal rusks, and sugar-free jam; or 2 slices of wholemeal bread (one of the best is that of rye) and about 30 grams of dried fruit.
• Snack: 2 slices of wholemeal bread with turkey, chicken or bresaola; or cottage cheese, 2 slices of wholemeal bread and seasonal fruit.
• Lunch: legumes or boiled eggs, parmesan and fresh vegetables seasoned with extra virgin olive oil and accompanied by 90 grams of whole wheat bread; or tomato paste, 200 grams of fish or steamed or grilled meat and 50 grams of raw or steamed vegetables, always seasoned with extra virgin olive oil.
• Afternoon snack: cow's milk or soy yogurt and a fresh fruit of the season, or a wholemeal sandwich with tuna, turkey or bresaola and fruit.
• Dinner: 300 grams of red meat accompanied by seasonal vegetables seasoned with extra virgin olive oil and a wholemeal sandwich; or vegetable, legume, and cereal soup; or pasta, 200 grams of red meat and 50 grams of vegetables. Everything must always be seasoned only with extra virgin olive oil.
• Evening snack: fresh seasonal fruit or dried nuts (almonds, hazelnuts, walnuts).

Feed for vegetarian or vegan mass

Many aspiring athletes wonder if it is possible to increase muscle mass by following a vegetarian or vegan diet. The numerous vegetarian (or vegan) sportsmen confirm that it is possible, of course, always allowing an adequate diet to be structured ad hoc that allows you to provide all the necessary nutrients, proteins and calories, especially because they are food regimes that partially or totally exclude proteins. of animal origin which are usually very abundant when you want to increase muscle mass.

In general, however, those who follow a vegetarian or vegan diet must always combine legumes and cereals in meals, in order to provide all the essential proteins and amino acids. You must also pay close attention to some mineral salts and vitamins, such as vitamin B12 which must necessarily be integrated when following a plant-based diet.

Calcium is also very important and in this case, the intake of calcium-fortified foods and drinks can be useful. To provide the necessary quantities of fat, however, athletes can abound with nuts and creams such as peanut butter, hazelnut and almond cream, which are rich in fatty acids and mineral salts.